The Gestie Podcast

Colostrum expression comes up when you're pregnant with gestational diabetes - but it's not always explained in a way that actually makes sense. This episode, we're covering all of it.I'm joined by Katie Irwin, an endorsed midwife and IBCLC from Flourish Lactation. We talk about why babies born after a GDM pregnancy are at higher risk of low blood sugars after birth, how expressed colostrum is actually used in those first hours, and what the DAME study - a high quality Australian randomised controlled trial - really found about safety and the amounts you can realistically expect. We also get into the emotional side of it, how to actually do it (technique, storage, getting it to the hospital), and why your birth partner has one of the most important jobs in all of this.Find Katie at flourishlactation.com.au or on Instagram @flourishlactation.Full shownotes: https://heygestie.com/blogs/podcast/colostrum-expression-for-gestational-diabetesChapters00:00 Introduction00:51 What is colostrum - and when does your body start making it?01:29 How colostrum differs from transitional and mature milk03:00 Benefits of antenatal expressing for mum04:30 Why nine months of birth prep and zero breastfeeding prep is so common05:18 Why antenatal expressing is specifically recommended with GDM06:52 How expressed colostrum is actually used after birth08:17 How baby's blood sugars are monitored after birth - the heel prick explained10:14 What happens if colostrum isn't available - all the alternatives11:43 Questions you can ask before any intervention in hospital12:43 The DAME study - what it set out to prove and what it found 14:41 The surprising findings about how little most women actually express16:33 No correlation between antenatal amounts and breastfeeding outcomes19:32 The follow-up qualitative study - the emotional experience of antenatal expressing21:57 What it feels like when nothing comes out (and why you might be pushing too hard)22:35 How to decide whether antenatal expressing is right for you23:54 When it's safe to start - and who should check with their care provider first25:00 Step-by-step hand expression technique26:58 What to actually expect (hint - nothing shoots out)28:19 How to store colostrum and combine sessions29:38 Getting your colostrum safely to the hospital31:48 Why it should be on your birth plan - and your partner's job32:40 When mum and baby are separated - a real example36:06 How long to persist if nothing is coming out36:15 Reframing the experience as skill-building, not output37:43 Hand expression as a long-term skill beyond the newborn phase39:21 Can women without GDM express colostrum too?40:34 Using colostrum even when blood sugars are fine41:20 Using colostrum to wake a sleepy or jaundiced baby42:21 How to connect with Katie - telehealth, bulk-billed clinic, mastitis consults

Ever looked at your glucose reading and thought, what did I do wrong? This episode is for you.There's so much more going on behind those numbers than what's on your plate. I'm joined by Elise Hoyer, a diabetes educator and exercise physiologist, to talk through the hidden factors that can push your blood glucose levels around - things like broken sleep, everyday stress, getting sick, and even vaccinations. We get into the hormones involved (hello, cortisol and leptin), why your body has other priorities when it's running on empty, and why a reading that doesn't hit the target is not a reflection of you doing something wrong. We also get into what a "rage check" is, why you should absolutely not do one, and what normal variation between readings actually looks like.Full shownotes: https://heygestie.com/blogs/podcast/ep-12-sleep-stress-sickness Chapters00:00 Introduction 00:36 Why numbers can be off even when you're doing everything right 01:14 How poor sleep disrupts blood glucose - cortisol and leptin explained 02:51 Simple sleep hygiene habits for pregnancy 03:51 Timing your water to reduce middle-of-the-night toilet trips 05:15 The doom scroll problem and setting a phone curfew06:14 How stress affects blood glucose through cortisol 07:58 How GDM itself becomes a stressor - and how to reframe it 09:55 Getting support and reducing the anxiety around testing 11:03 The placenta and who's really to blame for GDM ;)11:57 Why gestational diabetes doesn't discriminate 13:10 How illness impacts blood glucose during pregnancy 15:15 When to contact your healthcare provider if you're sick 17:49 Can vaccinations temporarily affect your glucose levels? 19:43 The mental load as a hidden stressor20:35 What to do when numbers are unexpected - and why they don't define you 21:31 What is a rage check and why you should avoid it22:48 Closing thoughts

This is part four of our four-part nutrition series with dietitian Megan from Joy Nutrition Studio.In this final episode, Megan tackles the real-world stuff: sweet treats, special occasions, and all the moments where sticking to a routine feels impossible. We cover why a one-off glucose spike from a hot cross bun or a birthday cupcake is not something to stress about, how to time treats to minimize the impact on your levels, and what to actually eat for snacks throughout the day - including before bed if your fasting levels are giving you grief. Find Megan at joynutritionstudio.com.au or on Instagram @joy.nutrition.studio.Full shownotes: https://heygestie.com/blogs/podcast/sweets-snacks-and-special-occasionsChapters 00:00 Intro: can you still enjoy food with GDM? 00:58 Sweet treats and why one-off spikes aren't the whole story 02:32 The best time to eat something high GI 04:13 The Coke craving: what actually happens to your blood sugar 05:23 Are zero-sugar alternatives a good swap? 06:44 Navigating Easter, Christmas, and holiday food 09:28 Why skipping breakfast before a big meal backfires 10:22 Baby showers and GDM: how to enjoy it without the stress 12:00 Weddings, conferences, and eating when you're not in control 13:39 Best snacks to keep in your bag 14:15 What a balanced daytime snack actually looks like 17:12 Bedtime snacks and fasting levels explained 20:30 Robyn Compton: an Instagram worth following 20:56 Wrap-up and thank you

This is part three of our four-part nutrition series with dietitian Megan Core from Joy Nutrition Studio.You've got your head around carbs - now let's talk about the foods that work alongside them. In this episode, Megan breaks down why protein, fibre, and fat are your biggest allies when it comes to managing blood sugar with gestational diabetes, and how pairing them with your carbs can make a real difference to how steady you feel after a meal. We also get into the portion plate method - a simple, visual way to build a balanced meal without overthinking it.We cover how much protein you actually need in pregnancy, why breakfast might be your secret weapon for the whole day, and what to grab when mornings are chaotic. Plus - the honest story on some of the hacks you might have heard about, including food order, apple cider vinegar, and cinnamon, and whether any of them are actually worth trying.Find Megan at joynutritionstudio.com.au or on Instagram @joy.nutrition.studio.Full shownotes: https://heygestie.com/blogs/podcast/ep-10-protein-fibre-and-fatChapters00:00 Introduction 00:54 Easy ways to add more protein 01:48 Simple ways to eat more fibre 02:16 Why pairing foods matters for blood sugar 04:13 How to build a balanced plate 06:10 How much protein do you need in pregnancy? 09:36 Managing hunger between meals 10:41 Don't forget healthy fats 12:17 Why breakfast can be your superpower 14:05 Lower GI breakfast ideas 15:07 Quick breakfast options for busy mornings 17:18 Easy ways to boost fibre 20:48 Does food order affect blood sugar? 22:52 Can vinegar help lower blood sugar spikes? 24:29 Can cinnamon improve insulin sensitivity?

This is part two of our four-part nutrition series with dietitian Megan Core from Joy Nutrition Studio.Carbs are usually the first thing that gets put under the microscope after a gestational diabetes diagnosis - but cutting them out isn't the answer. In this episode, Megan breaks down what carbohydrates actually are, how they work in your body, and why glucose is essential fuel during pregnancy.We cover the difference between simple and complex carbs, how the glycemic index works, what typical carb targets look like for GDM, and how to spread them across the day to avoid those big spikes and crashes. Plus - practical meal and snack ideas, a fridge hack worth knowing about, and why sleep and stress can affect your blood sugar just as much as what you eat.Find Megan at joynutritionstudio.com.au or on Instagram @joy.nutrition.studio.Full shownotes: https://heygestie.com/blogs/podcast/ep-9-building-confidence-with-carbsChapters00:00 Introduction: Let’s talk about carbs00:54 What are carbohydrates?02:01 Why your body needs glucose02:55 Why you shouldn’t restrict carbs05:58 Ketones and gestational diabetes07:06 Simple vs complex carbohydrates10:00 Why high GI carbs can be deceptive11:38 Understanding the Glycemic Index (GI)14:15 How many carbs do you actually need?17:54 Measuring carbs: cooked or uncooked?18:44 What 45g of carbs looks like21:19 Can cooling carbs reduce spikes?22:28 Easy snack ideas for GD24:51 Why am I still hungry?28:26 What to do when something spikes you28:48 Other things that affect blood sugar

This is part one of a four-part nutrition series with accredited practising dietitian Megan Core, founder of Joy Nutrition Studio.Food is one of the biggest parts of managing gestational diabetes - but it can also bring up a lot of feelings. Guilt, overwhelm, fear of eating the wrong thing. In this episode, Celia and Megan cut through all of that and start from the beginning. What is the actual goal with food when you have GDM? Why does everyone's experience look so different? And if you've just been diagnosed and you don't know where to start, what should you actually focus on first?Megan shares why you absolutely did not cause your GDM through food, why going low carb is one of the biggest mistakes she sees, and the three simple principles she'd give every newly diagnosed woman in week one.Find Megan at joynutritionstudio.com.au or on Instagram @joy.nutrition.studio.Full shownotes: https://heygestie.com/blogs/podcast/ep-8-food-with-gestational-diabetesChapters00:00 Introduction to nutrition for gestational diabetes01:14 Misconceptions about gestational diabetes02:41 Goals of food management in gestational diabetes05:59 Variability from person to person07:56 Starting tips for newly diagnosed09:41 Don't restrict carbs!11:27 Defining success in food management

Please note: This episode includes discussion of pregnancy loss. In this first episode of our Gestie Stories series, Celia sits down with Katie - a mum of two and founder of Birth & Baby - to hear her honest experience with gestational diabetes across both of her pregnancies.From infertility and miscarriage to a highly medicalised pregnancy, Katie shares what it was like to receive a gestational diabetes diagnosis after everything she had already been through - and the emotional weight of feeling like it was somehow her fault, particularly following her gastric sleeve surgery.She also opens up about the shift from spiralling to finding routine, what helped her feel more supported, and how her experience evolved across her two pregnancies and birth experiences. If you’ve just been diagnosed, or you’re right in the middle of it, this episode is here to help you feel less alone.Link to full shownotes:https://heygestie.com/blogs/podcast/ep-7-katies-story-gdm-twice-spontaneous-birth-induction-and-why-insulin-isnt-the-enemyIf you’re in Australia and would like to hire a TENS machine for your birth, check out Birth & Baby:Website: https://www.birthandbaby.com.au/Instagram: @birthandbaby_auChapters00:00 Real mums, real stories01:08 Life before motherhood01:46 The decision to try for a baby02:23 When it doesn't happen easily03:24 Experiencing loss06:06 A complicated pregnancy begins07:08 The gestational diabetes diagnosis08:04 Gastric sleeve surgery & internalizing blame11:15 Health literacy as a hurdle12:39 When your partner doesn't know how to help13:50 From anxiety to daily rhythym14:18 Navigating other people’s opinions18:14 Finding relief in starting insulin18:54 A spontaneous first birth22:43 Labour encouragement methods23:35 An undiagnosed GD story25:12 Surprise! Baby no. 226:13 A shift in mindset28:47 Choosing an induction30:40 When baby's blood sugars are low31:31 The role of colostrum32:48 Katie's advice to newly diagnosed mums33:55 Advocating for yourself in medical settings

Testing your blood sugar sounds simple enough - until you're in the thick of it, wondering why your numbers are up when you did everything "right," or stressing about whether you timed that test correctly.This episode is about what blood sugar testing actually looks like day-to-day. Credentialed diabetes educator Melissa Tait shares practical tips for making finger pricking easier and more accurate, explains when it makes sense to retest (and when it really doesn't), and walks through the differences between finger pricking and CGMs. She also gently dismantles a few common myths - including one about post-meal test timing that trips a lot of people up.Less stress about the numbers. More confidence in what they're telling you.You can connect with Melissa on Instagram (@diabetes_educator_mel).Link to full shownotes: https://heygestie.com/blogs/podcast/ep-6-readings-in-real-lifeChapters00:00 Introduction01:00 Understanding daily blood sugar monitoring02:11 Different methods04:06 Making testing easier or more accurate06:07 Difficulty getting bloodflow07:10 Changing the needle in your lancet08:27 Sacrificial finger?09:11 When your should retest11:43 Timing of testing13:48 Fasting blood glucose levels16:31 CGMS19:54 Key takeaways

Walking after meals is the classic GDM advice - but what if that's not realistic for you right now? And what else actually counts?Following on from the science in the previous episode, this conversation with women's health exercise physiologist Kristen McCluskey gets practical. From resistance training and swimming to exercise bikes and living room dance parties - there are more options than you might think. Kristen also explains the difference between incidental movement and structured exercise, the idea of "exercise snacks" throughout the day, and how to adapt when pregnancy fatigue, discomfort, or pain makes things harder.For anyone trying to fit movement into real life with GDM - especially when pregnancy is already a lot.You can connect with Kristen through Meri Exercise Physiology or on Instagram (@meri.exercisephysiology).Link to full shownotes: https://heygestie.com/blogs/podcast/ep-5-finding-your-way-to-moveChapters00:28 Recap from last episode00:54 Why walking is the go-to recommendation for GDM01:34 When walking doesn't work02:05 Other pregnancy-safe movement options04:22 Resistance training05:33 The WHO's updated guidelines06:07 Kristen's 10 minute mini series07:09 Incidental activity08:29 Calf raises10:34 Exercise "snacks"11:21 Managing fatigue12:30 Building a support network13:15 Pain and discomfort14:21 Getting your body ready for birth16:52 Kristen's website and socials

You've probably heard the advice: take a walk after eating. But why? And does it actually work?This episode gets into what's really happening in your body after a meal, how glucose enters your cells, and why pregnancy hormones make that process harder. Women's health exercise physiologist Kristen McCluskey explains how muscle contraction opens a kind of side door for glucose - one that doesn't rely as heavily on insulin - and what the research actually says about timing, intensity, and how to make it work in real life.Less "you should exercise more," more "here's exactly what's going on and why it helps."You can connect with Kristen through Meri Exercise Physiology or on Instagram (@meri.exercisephysiology).Link to full shownotes: https://heygestie.com/blogs/podcast/ep-4-why-they-tell-you-to-walk-after-mealsChapters00:28 Introduction00:45 Meet Kristen01:10 What's actually happening in the body after we eat?01:23 How insulin works02:24 What changes in pregnancy03:08 Exercise - the secret side door04:04 GLUT4 transporters05:59 Compound exercises06:38 How long do the benefits of exercise last?07:23 Timing your movement09:24 The 150-300 minutes a week recommendation explained10:06 Why 10 minutes three times a day works better than you'd think11:32 GDM fatigue13:29 Kristen's own experimentation with GDM15:36 The flexibility factor17:47 Exercise benefits beyond blood glucose18:14 Takeaways + what's coming in the next episode

Ever looked at your numbers and thought - but what does this actually mean?This episode breaks down what blood sugar regulation really is, why pregnancy changes things, and what's happening in your body when your levels rise. Credentialed diabetes educator and clinical nurse specialist Melissa Tait explains how insulin works (using a simple petrol tank analogy that finally makes it click), why pregnancy hormones increase insulin resistance, and why the target ranges in pregnancy are tighter than outside it.By the end, the numbers make a lot more sense.Some Australian targets are referenced in this episode. For those who use mg/dL, here are the equivalents:• 4.0–7.8 mmol/L (≈72–140 mg/dL)• ≤ 5.0 mmol/L (≤90 mg/dL)• ≤ 6.7 mmol/L (≤121 mg/dL)You can connect with Melissa on Instagram (@diabetes_educator_mel) or through Connections.Link to full shownotes: https://heygestie.com/blogs/podcast/ep-3-blood-sugar-basicsChapters00:39 Introduction00:58 Meet Melissa - credentialed diabetes educator and clinical nurse specialist02:52 Blood sugar regulation explained04:32 How insulin works (the taxi analogy)05:48 What happens when there's not enough insulin06:38 What is a hypo and what does it feel like?09:52 What else affects your blood sugar levels?10:51 Pregnancy changes11:20 Why the OGTT happens at 24-28 weeks12:39 Easier towards the end?13:49 Reducing your risk?15:35 Hhealthy glucose ranges after a meal16:42 Targets for women with GDM17:26 Why pregnancy targets are tighter20:00 Where to find Melissa and connect with her

The first week after a GDM diagnosis can feel like a lot. The shock, the grief, the sudden sense that your pregnancy has become medicalised - it's real, and it's more common than you might think.In this episode, midwife and GDM mum Naomi talks honestly about what that first week actually looks like: what usually happens next, what not to do (spoiler: restriction isn't the answer), and how to advocate for yourself when everything feels uncertain.If you're newly diagnosed and feeling scared or confused, this one's for you. You're not alone, it's not your fault, and you don't have to be perfect to do this well.Link to full show notes: https://heygestie.com/blogs/podcast/ep-2-surviving-the-first-weekChapters00:00 Meet your host - and today's guest, Naomi00:43 Who is Naomi? Midwife, mum, and GDM alumni01:54 Naomi's diagnosis story03:36 Straight onto insulin06:05 The emotional side of diagnosis09:51 What actually happens next: the appointments, the referrals, the system12:00 What to ask your care provider13:13 Do not restrict your food13:50 Your first two weeks16:08 The isolation of GDM and finding your people16:49 Practical tips for those very early days19:47 Self-advocacy22:25 Where to find more resources

If you've just been diagnosed with gestational diabetes and you're not sure where to start - this is where to start.Gestie founder Celia shares how this platform came to be: the overwhelm after her own GDM diagnosis, the mental load nobody warned her about, and the information gaps that leave so many women feeling lost in those first days.The Gestie Podcast is designed to be a steady companion through GDM - short, focused episodes that make things clearer, not scarier. Follow or subscribe so you don't miss what's coming.Full show notes: https://heygestie.com/blogs/podcast/ep1-introducing-gestie